The pelvic floor muscles are the muscles supporting pelvic organs — the bladder and the bowel. This set of exercises for the pelvic floor offers many benefits to both, men and women.

For women, these exercises aid with a lower risk of vaginal prolapsed, better bowel and bladder control, and improved recovery after giving a birth. For men, they benefit by speeding recovery after prostate surgery, decrease the risk of rectal prolapsed, and improve bowel and bladder control. These are the best four exercises for this group of muscles:

Kegel exercise: sit in a comfortable position, close the eyes, and visualize the muscles that can stop urine flow. Try to tighten these muscles as much as possible. Hold for 3–5 seconds. Release the muscles and rest for a few seconds. Repeat up to ten times.

Squeeze and release: sit in a position that can be comfortable for you. Picture the pelvic floor muscles. Squeeze the muscles as quickly as possible. Rest for 3–5 seconds and then repeat up to 10 or 20 times.

Bridge: lie down on your back, bend the knees, and place your feet on the floor on the width of hips, The arms should be lying alongside your body with the palms downward. Contract the buttocks and pelvic floor to lift the buttocks several inches above the ground. Hold this position from 3 to 8 seconds. Relax the buttocks and the pelvic floor. Repeat up to 10 times. Try to perform 2 repetitions more.

Squats: feet are apart on the hip-width, flat on the ground. Bend the knees to lower the buttocks toward the ground. Keep your back straight. Knees are in line with toes. Tighten the buttocks and the pelvic floor when returning to a standing position. Repeat up to 10 times.

Do these 3 exercises 2-3 times a week, doing each exercise 10-12 times in 2 sets and after just a month you will see the effect.

1. Lie down on your back, knees bent; Take a dumbbell (2-3 kg) and raise it. Strain your stomach and slowly raise yourself up, putting your hands forward. Hold for a couple of seconds and go back to the starting position.

2. Stand exactly, feet shoulder-width apart. Holding the dumbbell in your right hand, lift it up, and grab onto the elbow with your left. Then bend your right arm and straighten again. Repeat the exercise 10-12 times with each hand.

3. Take a position for push-ups on your knees, holding a dumbbell in your left hand. Now take your left hand to the side, hold on for a couple of seconds and go back to the starting position. Repeat the exercise 10-12 times on each side.

According to a new study, conducted by Tsukuba University in Japan, a twelve-week program of aerobic exercises can significantly boost testosterone levels in overweight men.

The study included 44 men with 28 of them were overweight or obese and 16 had weight within a norm. None of them performed regular exercises before. After a 12-week program of cardio exercises, the scientist noticed the highest increase of testosterone levels in overweight or obese men who exercised most vigorously.

Hiroshi Kumagai, a lead researcher of the study, says: “So, it seems the increase in physical activity, especially vigorous physical activity, is the main factor for increasing serum testosterone levels.”